High Intensity Interval Training (HIIT) is one of the most effective fat burn workouts.

Main reasons:

  1. You burn fat
  2. You increase your insulin sensitivity as you learn your body to save all nutrients directly into the cells not to fats which is very important
  3. You increase Excess Post-exercise Oxygen Consumption (EPOC) for another 24 hours and for this time you have higher caloric expenditure.
  4. HIIT increases hormones T1 and T2 which leads to higher heat expenditure and quicker metabolism
  5. In 2 to 3 months is possible (unlike in usual cardio) reprogram your metabolism

HIIT may have a lot of variants but it is not difficult at all  

Before the main workout you should always warm up your body. 5 mins easy cardio workouts (bike, row, treadmill, etc.)

Workout part examples:

  • Rowing

8 – 10 intervals of:

  • 30 sec row @ 85% of your effort (good to know your dumper load that is suitable for you, usually from 1 – 10 if you use Concept 2 rower)
  • 30 sec @ 50% of your effort
  • Intervals 30:15 bodyweight (total body) x 8 rds, 1 min rest between rounds
  • This interval means that you work for 30 sec and 15 sec is the rest time
  • Ring rows
  • Push ups
  • Sit ups
  • Reverse crunches
  • Up downs
  • Lunges
  • Air squats
  • Scissors

Total time: 53 mins workout

As you can see HIIT training might done on cardio machine or just with your own body. As there are many variable workouts and combos check our our page “workout rpogramms” and be inspired


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